Thursday 16 June WOD

Two workouts for today. We will have a split group. Whatever workout you don’t do today, you will do tomorrow.

30s L-Sit Hold (rings or parallettes)
50 butterfly situps

If you can’t hold an L-sit on the rings, do them on the parallette bars. If a parallette L-sit is too much, simply hold your feet off the ground.

It will help to do this with a partner. Your 30 seconds will only count when you are in the L-sit. Your partner can start the stopwatch when the feet are higher or level with hips. Every time they fall, your partner will hit the stop button. Continue until the full 30 seconds is reached. If you do not have a partner, simply count only those seconds on the clock when you are holding the L-sit until you reach 30 seconds each round.
The workout time will be the complete time to finish all 3 rounds.

21 Thrusters
5 Burpees
21 KB swings
5 Burpees

You will use one kettlebell for both weighted exercises.

Post your workout and time to the comments.

* * *

Cheryl and the high pull

Augie and the push press

15 June whiteboard


More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

2 Responses to Thursday 16 June WOD

  1. Rey says:

    Did front squats. 5-5-5-2-1. 135-185-205-225-245

    Then did option 1. 9:57.

  2. Melissa says:

    Option 2: 11:02, 35lb KB

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